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View Full Version : A little help needed (bench)



GorillaJ
05-16-2009, 05:40 PM
I have stated before that I have had my shoulder reconstructed twice. Due to a shrapnel wound in the Corps. Lately I have had an extreme amount of pain when lifting over 300. My form has not changed, but am wondering if weak rear delt work is the culpret. No pain during military press or incline. Any suggestions would be appreciated. I have had the shoulder looked at by a Dr, according to the exray everything is still good to go in there. :bang::bang::bang:

barbell01
05-16-2009, 06:01 PM
can you post a vid, to check form? do you do any rotator excersices? i don't know why, but i heard using a fat bar can ease shoulder and elbow pain. Do you bench heavy regularly? maybe you shouldn't do inclines, although it doesn't hurt when you do them, you may be overworking your front delts. do you do alot of rear delt and upper back work? Is your upper back weak? let's get some video of your 300+ bench and see.........also, what is your weekly routine?

GorillaJ
05-16-2009, 09:20 PM
my schedule is this
Monday DE Lower
deadlift
135x10
185x5
225x5
275x5
315x5
pullups10x4
bent over rows 10x3
heavy abs
Tuesday DE Upper
Bench
135x5
185x5
225x3
245x3x6 PAIN STARTS HERE
Incine
135X10
185X8
225X6
245X4
265X2
Military Press
135x10x3
WED REST
Thursday ME Lower
Squat 135x5x3
225x3
275x3
315x3
365x3
405x3
Lunges
Single legged deadlifts
Box squats 225x5x3
Friday ME Upper
135x5x2
225x3
255x3 PAIN STARTS HERE
275x3
315x2 GETTING WORSE
330 INTOLLERABLE
Close grip
225x8x3
Floor press
275x5x4
Heavy ab work

jbrin0tk
05-16-2009, 09:26 PM
I am no routine expert, but you really do a lot of big pressing lifts (bench, incline, military, floor press, close grip bench), and it seems like you have a good deal of volume on all of them...you may try backing off of that a bit and see what happens. I've also found band dislocates to be very helpful in loosening up my shoulder and strengthening my rotator cuffs.

Travis Bell
05-16-2009, 09:30 PM
Actually that sounds a lot like a labrum tear. Get that checked by a doc for sure

GorillaJ
05-17-2009, 04:05 AM
Thanks guys I'll do it

thegreatone
05-17-2009, 04:33 AM
Actually that sounds a lot like a labrum tear. Get that checked by a doc for sure

I tore mine and I didn't have pain with OHP and Incline either so I would take Travis's advice and see the doc.

Rob Luyando
05-17-2009, 06:38 AM
Try an ART Dr after you have an MRI. I would avoid surgery if at all possible. Also get a shoulder harness if your rear delts need work it will help tremendously

barbell01
05-17-2009, 08:06 AM
are you switching your ME excersises up? rev. bands and chains and stuff lighten up at the bottom, also your DE day isn't very DYNAMIC, your doing alot of heavy there also. if you are going to stick with this maybe atleast do your inclines with a close grip. maybe it is tore or maybe you need to lighten up your DE day and skip those inclines and to some rear delt stuff instead. but idk.